Nutritionist shares some recipes for busy mums that they can prep ahead of time.
Breakfast is important, but a balanced one even more. Nutritionist and Uncle Tobys Ambassador Kathleen Alleaume shares her quick, protein-packed breakfast ideas to get the whole family nourished, satisfied and out the door on time, using the deliciously creamy Uncle Tobys Oat Milk range as a breakfast staple.
From eggs on toast to a bowl of whole grain cereal, many of us have different ideas of what an “ideal” breakfast looks like. A well-balanced breakfast is a significant contributor of quality carbohydrates for energy and cognition, dietary fibre for optimal gut health and protein for muscle growth and repair and appetite control.
Here are a few easy and speedy breakfast recipes for busy mums.
- Boiled eggs on wholegrain toast. Eggs contain a whopping 13g of high-quality protein per serve of 2 eggs, along with 11 other vitamins and minerals. Prep the eggs the night before and top them on wholegrain toast with some avocado and a sprinkle of chia seeds for some healthy fats.
- For a sweeter option, try a fruit smoothie with whole grains. Simply blend up a serve of fruit, 1 cup of Uncle Toby’s oat milk, Greek yoghurt with ½ cup of rolled oats. Just ½ cup of Greek yogurt contains almost 10g of protein. Additional nutrients such as bone-strengthening calcium and probiotic – beneficial bacteria to improve gut health.
- A plant-based option would be to whip up some Oat Milk Chia Cups. Made with 100% Australian Oats, this oat milk addition is a creamy, delicious and easy option also.
This recipe can also be prepped the night before and contains a whopping 17 grams of protein. Incorporating calcium-fortified milk alternatives such as Uncle Toby’s Creamy Oat milk is also a great choice for boosting health benefits of this brekkie, with the milk containing 1/3 of your daily calcium needs with vitamins D, B12 and B2.
Chia Oat Milk Cups with Pistachio and Raspberry Compote
Serves 1
Prep time: 10 minutes
INGREDIENTS
- 1 cup UNCLE TOBYS Oat milk
- ¼ cup chia seeds
- 2 tsp pure maple syrup
- 20g pistachio
- 2 tb Chobani Greek Yogurt Coconut Low Fat
- 1 cup frozen raspberries
- 1 tb water
METHOD
- In a medium bowl, combine chia seeds, oat milk and 1 tsp of maple syrup and mix with a fork until well combine to avoid any lumps.
- Cover and refrigerate to allow mixture to thicken overnight.
- Meanwhile to prepare the raspberry compote, place raspberries, water and remaining syrup in a small saucepan on medium-low heat, stirring continuously until raspberries break down, roughly 3-5 minutes. To serve, layer compote, chia mix and yoghurt and top with pistachio nuts.
The Uncle Toby’s Oat Milk range is available in Coles and Independent supermarkets across Australia in three delicious, creamy and nutritious varieties to suit every taste and preference: ‘Oat’, ‘Oat & Almond’ and ‘Barista-Style’. Making breakfast a meal that isn’t just tailored to individual taste, but is vegan and vegetarian friendly, Uncle Toby’s Oat Milk is the perfect and easy addition to any meal when trying to stay on top of health and lifestyle trends, especially with young kids.
Kathleen Alleaume is a Sydney-based nutritionist, Uncle Tobys Nutrition Ambassador, exercise physiologist and author who covers all the latest scientific breakthroughs, translating the details into clear, practical advice. Visit her website here or follow her on Instagram at @therightbalance_